- improve my time
- increase my mileage to 15 miles
- establish a strong base for future marathon training
I'm trying a new plan called the FIRST Training plan. It was developed by Bill Pierce, Scott Murr and Ray Moss at the Furman Institute of Running and Scientific Training (FIRST). In short, this plan emphasizes quality over quantity. They recommend that runners do three Key Runs and two Cross-Training workouts per week. The three Key Runs are 1) track repeats or speed training, 2) a tempo run and 3) a long run. Cross-Training can be cycling, swimming, rowing or anything that is aerobic but gives the legs a break from pounding the pavement.
Looking forward to my Long Run this weekend!